When we are mindful, we are more aware of our physical sensations, thoughts and feelings without getting lost in them. Rather, we perceive them for what they are.
Mindfulness is based on the Buddhist meditation technique Vipassana. When we practice Vipassana we observe the world via the senses, which reduces ruminating thoughts and provides a more direct experience of reality. We can then calmly and non-judgmentally observe the present moment with continual awareness.
Because mindfulness involves calmly observing our emotions, it trains us to have better self-regulation. With mindfulness, we reduce the extremity of emotions. And this is beneficial for depression, anxiety, and other mental health conditions.
Mindfulness-Based Mind Body Training Technique
- Sit comfortably (straight back)
- Close your eyes and take ten deep breaths to relax.
- Focus on the sensations in the crown of your head. What do you observe there (energy or sensation?)? Now take one deep breath and observe how the sensations in the crown of your head change as you breathe.
- Turn your focus down to your face and the sensations that are coming from it. Take one deep breath as you continue to focus on the physical sensations in your face.
- Continue down your body gradually. Focus on one part of your body at a time. Notice the sensations. Take a deep breath as you continue to focus on the sensations.
- Continue until you have focused on each part of your body one step at a time.
SOURCE: www.thedailymeditation.com